A new school year is finally upon us! And while we are getting our families back into a new school routine, there are a few things we need to keep in mind to ensure our children have a safe and healthy school year too! We asked Dr. Thomas Freije, a pediatrician with Riley Children’s Health Pediatric Primary Care, what caregivers should keep in mind as we are starting this new school year.
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What vaccines or health checkups should my child have as we head back to school?
Dr. Freije recommended that we ensure all vaccines are up to date and physicals have been completed. “As your children get back to school this fall, the back-to-school physical becomes important to be sure all vaccines are up-to-date.” He continues, “the kindergarten and 6th grade vaccinations are particularly relevant, including measles, chicken pox, and tetanus immunizations amongst additional protections.” And don’t forget those action plans for school! “Children with asthma or allergies will need action plans completed for the school as well.”
2. What are your recommendations for maintaining a healthy school year?
We know that as the school year begins, so do the germs! “It will be important to obtain flu vaccines, which are now available,” he recommends. “As always, good hand hygiene will go a long way in preventing viral illness.” Dr. Freije also remarks on the importance of good sleep hygiene for children. “Maintaining good sleep hygiene practices, such as avoiding screen time 2 hours prior to sleep, going to bed and waking up at similar times every day, and avoiding TV and tablet use in the bedroom can be essential.” And you can never go wrong by getting your family outside and active! “For older children and adolescents, the goal of physical activity is 60 minutes daily of moderate intensity exercise,” Dr. Freije shares.
3. What should we include in daily lunch and snacks for balanced nutrition and energy?
Aiming for “three healthy meals daily along with two snacks will be the dietary mainstay,” according to Dr. Freije. As far as the type of food, he recommends a healthy combination of protein, carbohydrates, fruits and vegetables. “Leans meats such as grilled chicken and fish and whole grains (complex carbohydrates such as whole grain rice, sweet potatoes, and chickpeas/beans) should make up half of the plate. The other half should have fruits and vegetables.”
Staying hydrated is very important for a healthy school year too! “Liquid intake can focus on low-fat milk and water while limiting juice and soda,” recommends Dr. Freije.
4. Are there any signs of stress or anxiety families should watch for during the school year?
Whether your child is entering a new school or returning to a familiar one, it is important to understand that may come with some anxious emotions and feelings. Dr Freije says communication is one of the most important things you can have with your child as a caregiver. “Maintaining an open line of communication for your child to express their feelings becomes essential. This sense of support can go a long way in controlling stress and decreasing the risk of anxiety and depression.”
But make sure you are tuned in to these feelings and emotions that your children may be expressing. “Signs of depression and anxiety include self-isolation, irritability, sleep changes, and decreased interest in hobbies. Concentration difficulties and fatigue can also be seen,” he shares. If you ever have questions or concerns, never hesitate to contact your child’s pediatrician to schedule an appointment!
Keeping your children healthy comes down to simple, consistent habits—balanced nutrition, regular physical activity, good sleep, and practicing proper hygiene as well as maintaining open communication all year long. A healthy child is better prepared to learn, grow, and thrive throughout the year. And as caregivers, that is the main goal to prepare for a healthy school year.
Meet Dr. Freije
Thomas Freije, MD, is a board-certified pediatrician with Riley Children’s Health, and practices at Riley Children’s Health Pediatric Primary Care – Fishers. He received his medical degree from Indiana University School of Medicine and completed his pediatric residency at Riley Hospital for Children. Dr. Freije started practicing medicine in 2022. Growing up, Dr. Freije’s uncle was a pediatrician and he saw the impact his uncle made on patients. This, along with the culture he experienced at Riley Children’s during his clinical years, inspired him to become a pediatrician himself. When not caring for patients, Dr. Freije enjoys tennis, basketball, exercising, and spending time with his wife.
